the West, the term "Yoga"
is associated almost exclusively with physical yoga
postures, but in reality they are only a small - albeit
important - part of the whole system. The term "Yoga"
actually means a whole lifestyle, which includes the yoga
postures as one of the important factors.
In Sanskrit, yoga postures are known as Asanas. Asana means
"the position of giving physical comfort and mental peace."
Asanas affect the glands, nerves, muscles and all other
organs. They are the source of many physical benefits, but
they also affect the mind. Practicing asanas puts pressure
on glands and the result is a regulation of the level of
hormones secreted by these glands. Hormones affect our
emotions and the hormonal balance that asanas give improves
concentration and meditation.
Benefits of Asanas
- Balancing the level of hormones in the glands.
- They make the body flexible.
- Improve breathing and circulation of blood and lymph.
- Massage the internal organs.
- They remove toxins from the joints.
- Relax the nerves and muscles.
When you practice asanas, your body should be cool and calm
and your stomach should be emptyl. The room should be clean
and warm, and smoke free. In general, asanas should be
practiced only after consulting with an experienced teacher
but we have listed below three basic asanas that anyone can
Spread a blanket on the floor or a mat and try these simple
and effective postures:
mudra: Sit with your legs crossed. Pass both
hands backward and grip the left wrist with the right hand.
Then bring the forehead and the nose into contact with the
floor, breathing out during the process. Maintain this state
for eight seconds and then rise up, breathing in. Practise
Cobra: Lie down on your chest.
Supporting the weight on the palms, raise the chest,
directing your head backward. Look at the ceiling. Breathe
in while rising, and after having risen, hold your breath
for eight seconds. Come down to original position while
breathing out. Practice eight times.
Kneel down, and holding the palms together, extend the arms
keeping them close to the ears. Then bend forward in a
posture of bowing down, touching the floor with the tip of
the nose and the forehead. The buttocks must continue to
touch the heels. While bending down breathe out and stay in
a state of complete exhalation for eight seconds. Then rise
up, breathing in. Practice eight times.
After the asanas you should massage your body and remain at
least two minutes in deep relaxation. The massage helps you
to rub back into the skin oils that are given off during
exercise. Deep relaxation is good for your body and mind.
Benefits of the massage:
- Improves radiance and skin health.
- Relaxes and revitalizes the nerves.
- Improves blood and lymph circulation.
- Harmonizes vital energy in the body
The skin massage
is not a deep muscle massage. This light touch of skin and a
bit of attention to the lymphatic glands. First, rub your
hands together repeatedly to make them warm. Start with your
face and head, and slowly work your body down rubbing the
entire surface of the skin. Pay special attention to
the throat of the underarm, groin, and space under the
knees. Lymphatic glands are located in these areas..
- Causes a "relaxation response"-like hibernation.
- Relieves stress.
- Reduces blood pressure.
- Strengthens the heart.
- Relaxes the nerves and muscles.
- Reduces the need for sleep.
on your back with your arms stretched along the body. Make
sure that your breathing is calm. Now, starting from the
feet, concentrate on each body part and make sure that it is
totally relaxed - without any tension in the muscles. Follow
up from the feet through the legs consciously examining
every part of your body, then through the abdomen, the
abdomen (also feeling like relaxing in your internal
organs), chest, back and shoulders.
Then concentrate on fingers, hands and whole arms, then on
the neck, face (relaxing facial muscles, eyes) and finally
end at top of your head, feeling that your brain is also
Deep relaxation is important especially for those who
perform mental work. Do it during the day as often as you
Whenever you feel mentally tired, even a few minutes can be
enough to refresh and recharge your energy.